WOW for March 28 2005 - April 4 2005

For time 8 rounds of:

Run 400 meters
Rest 90 seconds

Post time in the comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Friday 040618 and look at the comments.

Alternative WOW for March 28 2005 - April 4 2005

This an alternative for those people with pull-up bar and bench press access

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Rest 1 - 2 minutes between sets and post reps in comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Monday 050131 and look at the comments.

Alternative WOW for March 18 2005 - March 25 2005

This an alternative for those people with pull-up bar access and yes you can find pull-up bars at a elementary school playground. So if you're able do one or both WOW's

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Take breaks as needed if you have to break your pushups into 5-3-2 then that's what you have to do. Post the number of rounds completed in the comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Wednesday 050119 and look at the comments.

WOW for March 18 2005 - March 25 2005

3 rounds for time of:

Run 100 meters
50 Squats -- changed to 25
Run 100 meters
50 Push-ups -- changed to 25
Run 100 meters
50 Sit-ups -- changed to 25
Run 100 meters
50 Back extensions changed to 25 (Lay on your stomach, keeping your hips and feet on the ground, with your hands outstretched in front of you or behind your head. now contract your lower back muscles to lift your upper body. Don't se your neck, shoulders, or head to try to lift yourself)

Take breaks as needed if you have to break your pushups into 25-15-10...etc then that's what you ahve to do. Post the total time in the comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Tuesday 041123 and look at the comments.

WOW for March 11 2005 - March 18 2005

Complete as many rounds as you can in twenty minutes of:
35 Squats
25 Push-ups

Take breaks as needed if you have to break your pushups into 10-8-7 then that's what you ahve to do. Post the number of rounds completed in the comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Saturday 040508 and look at the comments.

WOW for March 4 2005 - March 11 2005

For time, four rounds of:

Run 400 meters
50 Squats

post times in the comments.

If you would like to see how you did against people that did this workout on www.crossfit.com lookup Friday 050304 = march 4 '05 and look at the comments.

Workouts of the Week

As a way to keep us all in some sort of athletic shape we should have a weekly workout that everyone can compare and have a friendly competition going. The workouts come from
www.crossfit.com which has Workouts of the Day, this site in a nutshell is:

CrossFit is the principal strength and conditioning
program for many police academies and tactical
operations teams, military special operations units,
champion martial artists, and hundreds of other
elite and professional athletes worldwide.

Our program delivers a fitness that is, by design,
broad, general, and inclusive. Our specialty is not
specializing. Combat, survival, many sports, and
life reward this kind of fitness and, on average, punish
the specialist.

So what I am proposing is this, that every week I will find one of the past workouts of the day and make that the workout of the week. Something that everyone can do without too much trouble...stuff involving running, and bodyweight exercises. And then we post the times or repetions that we got for that workout that week. It only takes 10-30 minutes for an entire workout depending on how "fit" you are.